Maintain healthy body weight. Try this evaluation below to see if you are in a healthy range. If our bodies carry extra weight, it puts more strain on all the joints in the body including the spine. If our body fat increases above a healthy range, we are also putting our health at risk for cardiovascular disease, diabetes, and cancer. Maintain a healthy diet and body weight to help mitigate back pain. Ian gained 55 pounds over the course of about 6 months during the worst part of his back episodes. A combination of factors contributed; inability to move much - he went from being highly active to completely immobile, then post-surgery the pain medication created stomach issues and he felt hungry all the time and needed to be sure to have food when taking the strong pills. After a few months post-surgery, he was committed to getting back in shape. He progressively began to do the exercises you will find in the full Mend my back program along with improving his dietary habits. We also provide some of our favorite recipes in the full program. Today’s video shows you how to calculate your own waist to hip ratio (WHR) How to calculate WHR: • Stand up straight and breathe out. Use a tape measure to check the distance around the smallest part of your waist, just above your belly button. This is your waist circumference. • Then measure the distance around the largest part of your hips — the widest part of your buttocks. This is your hip circumference. • Calculate your WHR by dividing your waist circumference by your hip circumference. According to the World Health Organization, a healthy WHR is: • 0.9 or less in men • 0.85 or less for women • In both men and women, a WHR of 1.0 or higher increases the risk for heart disease and other conditions that are linked to being overweight. You’re on your way… We love Teri Gentes fabulous meal plans and recipes. We include her e-book to healthy eating with valuable lifestyle tips in our Full Mend my Back program. Be sure to check it out for recipes designed to assist healing. Move your body at least 30 minutes daily with progressive exercises to improve your circulation, improve your muscle tone, enjoy better posture through strengthened abdominals, hips and back. You will find the detailed exercise program outlined fully in our Mend my Back Program as well. You’ve got this! Better backs for life, Laura and Ian